Thuthukisa Ukuma Kwakho Ngamahlombe Ukudlulela
Ukwehlisa amahlombe akho kungakuzwa kahle, ikakhulukazi kulabo abachitha amahora amaningi bazingela ikhompyutha. Kungakulungela futhi ukuhamba ngokuhleleka kahle - amahlombe emuva futhi ekhululekile futhi esifubeni sivulekele ukuphefumula okungcono.
Ukuqapha kwezintambo kuyadlula
Uma unesimo sengqondo sokungazinzi ngenxa yezinyembezi ze-Rotator, i-tendinitis, i-arthritis, noma uzizwa ubuhlungu noma ukungazinzi, ungenzi ihlombe kuze kube yilapho usuxoxe ngakho nodokotela wakho.
Ingabe lezi zilula kancane futhi zinezingcindezi eziqhubekayo kunanoma yikuphi ukunyakaza okunamandla. Ungaphoqeleli ukudlula lapho ukhululekile ngaphandle kobuhlungu.
Ukuguqa Kwentambo Ephakathi
Lokhu kulandelwa ngemuva kwe-shoulder back you will stretch front of the shoulder and the chest (the deltoid anterior kanye imisipha emincane pectoralis).
Imiyalo:
- Qala ukuma ngokuqondile namahlombe akhululekile futhi abuyele emuva.
- Cindezela izandla zakho ngemuva ngemuva kwakho okuphansi. Uma unenkinga yokwenza lokhu, ubambe ithawula noma uhambe ngepula elimisiwe ngokulandelana ngemuva kwakho.
- Phakamisa izandla zakho ezigxotshiwe, ugcine izintambo zakho ngqo, uphindele emuva emzimbeni wakho. Gcina ukuma okuqondile.
- Yeka ukuphakamisa endaweni lapho ungasayizizwa ukhululekile; ungaluleli kuze kube seqophelweni lobuhlungu.
- Sula imizuzwana engu-15 kuya kwangu-30.
Ukuguqulwa Kwamahlombe Okungezansi
Le nguqulo izokwelula futhi i-deltoid yangaphakathi ne-pectoralis enkulu futhi ikubeke ngcono kangcono ukuhamba okuhle kokuhamba.
- Vuka ngokuqondile namahlombe akhululekile futhi emuva kwakho ngqo.
- Beka izintende zezandla zakho emhlane wakho ophansi (kunokuba uziphoqe njengasekuqaleni).
- Manje zama ukujikeleza izintambo zakho ngaphakathi ngaphakathi phakathi nesikhala sakho ngenkathi ugcina izintende zezandla zakho zihlala phansi phansi.
- Bamba imizuzwana engu-10 kuya kwangu-30.
Ukuguqulwa Kwendwangu Yangaphakathi Ukunwebisa NgeThawula noma Ipulazi Lokuhamba
Lokhu kunwebela kuhloswe umsizi we-supraspinatus. Iyingxenye yesikhumba se rotator.
- Beka ithawula noma ukuhamba ngesigxobo (noma igalofu yegalofu) ngemuva kwakho emuva.
- Yibambe ngesandla sakho sokunene eduze nendawo encane yomhlane wakho, nangesandla sakho sobunxele phezulu kwempuphu yakho.
- Gcina ihlombe lakho lokunene likhululekile.
- Vuthisa ithawula noma ipolisi ngesandla sakho sokunene. Bamba imizuzwana engu-10 kuya kwangu-30.
- Shintshela futhi uwenze ngesandla sangakwesokunxele phansi nesandla sokunene phezulu. Gcina ihlombe lakho lesokunxele likhululekile.
- Okuningi kulokhu ithawula lehlombe lehlombe kanye nokusetshenziswa kwalo ekuphatheni okwenyama
Yenzani Imisindvo Eqondiswe Kulo Mkhuba Wokuzivocavoca?
I-deltoid yangaphakathi isebenza ukuguquguqula ihlombe futhi ihambisane nehlombe. I-pectoralis encane isisiza ekuphefumuleni, ukuphakamisa izimbambo. Iphinda iphinde isebenzise i-scapula. Ama-adducts amakhulu ama-pectoralis futhi ajikeleza ihlombe. I-supraspinatus ibamba futhi ijikeleze ihlombe ngaphandle.
Ukuvivinya umzimba: Imibuthano ye-Arm ukuthatha amahlombe akho ngokusebenzisa uhla lwayo olugcwele lokunyakaza. Futhi, funda uhlelekile emahlombe, emuva nasemqaleni : Ukwelula ezintathu ongakwenza uma uhlezi.
Imithombo:
I-Hyrosomallis, C. Ukuphumelela kokuqinisa nokuqinisa okusetshenziselwa ukulungiswa kwe-postural of Scapulae eyathathwa: Ukubuyekezwa. I-J Strength Cond Res. 2010 Feb; 24 (2): 567-74. i-doi: 10.1519 / JSC.0b013e3181c069d8.
I-rotator Cuff Exercises, i-MedlinePlus, i-US National Library of Medicine, 5/9/2015.